Sleep doesn’t just come from a quiet room and a comfy pillow. What you eat during the day—and especially at night—can make a big difference in how well you fall asleep and stay there.
Some foods help your body relax, while others sneak in and stir things up.
Let’s take a look at the best snacks for restful nights—and a few to avoid when winding down.
1. Cherries
Tart cherries are one of the few natural sources of melatonin, the hormone that helps regulate sleep. Drinking cherry juice or eating a handful before bed may gently nudge your body toward dreamland.
Their subtle sweetness and soft texture make them feel like a treat, not a sleep aid. Fresh, dried, or juiced—cherries bring calm with a punch of flavor.
2. Bananas
Packed with potassium and magnesium, bananas help relax tired muscles and support nerve function. They also contain vitamin B6, which your body uses to make melatonin.
A ripe banana at bedtime can quiet your system without feeling too heavy. It’s nature’s version of a lullaby snack.
3. Almonds
These crunchy nuts offer a steady supply of magnesium, a mineral known to ease stress and support deeper sleep. A small handful can also help regulate blood sugar through the night.
Keep them nearby for a calm, satisfying bite when late-night hunger strikes. Light, nutty, and surprisingly effective.
4. Turkey
There’s a reason you feel drowsy after holiday dinners—turkey is high in tryptophan, an amino acid that helps your body make serotonin and melatonin. Pairing it with a little carbohydrate can make it even more effective.
Slices of roasted turkey or a turkey wrap can gently settle the body down. No need for a feast—just a few bites do the job.
5. Kiwi
This small, fuzzy fruit is rich in antioxidants and serotonin-boosting compounds that may shorten the time it takes to fall asleep. It’s also low in sugar and easy to digest.
Peel one, slice it, and enjoy the sweet-tart bite. It’s a cheerful way to close out the day.
6. Oatmeal
Warm, soft oats carry magnesium, calcium, and complex carbs that help produce serotonin and lower stress. Adding a bit of banana or almond butter makes it even more comforting.
As a nighttime snack, oatmeal feels cozy and satisfying without being too filling. It’s like wrapping yourself in an edible blanket.
7. Greek Yogurt
Creamy and cool, Greek yogurt brings in tryptophan and calcium, both key players in melatonin production. It’s gentle on the stomach and pairs well with calming add-ins like honey or berries.
Stick with the plain, unsweetened kind to avoid late-night sugar spikes. It’s a smooth way to wind down.
8. Walnuts
These earthy, slightly bitter nuts are a natural source of melatonin and omega-3s. They also help fight inflammation, which can improve overall sleep quality.
Their crunch is satisfying and their benefits are sneaky but strong. A small handful can help your body ease into rest mode.
9. Brown Rice
Slow-digesting carbs like brown rice help trigger insulin, which moves tryptophan into the brain more easily. That sets the stage for more serotonin—and more restful nights.
A small bowl with steamed veggies or a drizzle of tamari can calm both hunger and nerves. It’s hearty, grounding, and good for winding down.
10. Chamomile Tea
Known for its calming effects, chamomile contains apigenin, a compound that binds to brain receptors and encourages relaxation. Its floral flavor is subtle and soothing.
A warm mug before bed can signal to your brain that it’s time to slow down. Sip slowly and let the warmth melt the day away.
11. Cottage Cheese
This creamy, mild cheese is rich in casein protein, which digests slowly and can prevent overnight hunger. It also has tryptophan to support natural sleep rhythms.
Try it with fresh pineapple or cinnamon. It’s an old-school snack that works wonders in modern nighttime routines.
12. Whole-Grain Toast
The complex carbs in whole-grain bread help increase serotonin levels, promoting relaxation. A slice with a smear of almond butter or mashed banana makes an ideal bedtime nibble.
Crunchy, simple, and comforting—it’s an easy fix when you want just a little something before bed.
13. Pumpkin Seeds
Loaded with magnesium, zinc, and tryptophan, pumpkin seeds support relaxation and help you stay asleep longer. They also bring a salty crunch that satisfies late cravings.
Toast them lightly or sprinkle over yogurt. These tiny seeds pack a powerful punch for such a small bite.
14. Herbal Tea With Lemon Balm
Lemon balm tea brings calm with its soft citrus scent and gentle sedative effects. It’s caffeine-free and has been used for centuries to ease restlessness and anxiety.
Steep a bag in hot water and breathe in the lemony steam. It’s a quiet, calming ritual that eases the body into rest.
15. Tofu Or Tempeh
These soy-based proteins are rich in tryptophan and calcium, making them strong choices for plant-based dinners. They’re also satisfying without being too heavy.
A warm stir-fry or tofu scramble can nourish and settle you before sleep. Comforting, simple, and full of sleepy-time nutrients.
16. Coffee (Even In The Afternoon)
Caffeine can linger in your system for hours, blocking the brain’s sleep signals and delaying your body’s natural bedtime. Even a cup at 3 p.m. might still affect you by night.
Stick to morning sips and switch to herbal tea later in the day. Sleep loves a caffeine-free wind-down.
17. Dark Chocolate
Though it feels like a harmless treat, dark chocolate contains both sugar and caffeine. The combo can boost energy and heart rate when you need to be winding down.
Even small squares can be too stimulating. Save the rich bites for earlier in the day.
18. Spicy Foods
Chili peppers and hot sauces can lead to heartburn, raise your body temperature, and spike adrenaline. Not exactly a recipe for rest.
Late-night tacos with heat might taste great but come back to haunt you. Keep it mild when bedtime’s around the corner.
19. Soda And Energy Drinks
These fizzy drinks are loaded with sugar and caffeine, a duo that disrupts natural rhythms and makes it harder to fall asleep. Even caffeine-free soda can mess with your digestion.
They feel refreshing in the moment but leave your system jittery. Choose water or calming tea instead.
20. Sugary Desserts Before Bed
Cakes, cookies, and other sweets cause blood sugar spikes and crashes, which can lead to tossing, turning, and night waking. Your brain gets stimulated just when it should be slowing down.
If dessert’s on the menu, keep portions small and time it earlier. A peaceful night starts with a gentle close.